Butternut, Apple and Quinoa Muffin Cups

by

Fall is here and there is an abundance of pumpkin and squashes at the market, so I have been stocking up! Butternut is one of my favorite squashes. Due to its versatility you can use it in smoothies, cakes, pies,  or as a vegetable side dish. Whatever recipe you choose your body will thank you for it, as butternut squash offers your body a host of benefits.

Health Benefits

  • One cup of butternut squash contains 437% of your vitamin A needs, 52% of vitamin C and 10% or more of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and manganese.
  • Butternut squash is low in calories, rich in fiber and phyto nutrients. Maintaining healthy fiber levels helps to promote a healthy digestive tract and prevent constipation. Increased fiber has also been shown to lower blood pressure and cholesterol levels.
  • Rich in vitamin B complex vitamins like folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid.
  • Excellent source of potassium, 1 cup contains 582 milligrams.  Accurate balance of potassium and sodium helps to maintain healthy blood pressure.
  • Consuming butternut squash reduces the risk of obesity, diabetes and heart disease.
  • Asthma risk is lower in individuals who consume high amounts of beta-carotene in many foods, including orange colored foods such as apricots, butternut squash, cantaloupe, papaya and pumpkin.
  • Beta carotene can also play a protective role in prostate cancer.

Lets Get On With the Recipe!

Yield: 12-14

Ingredients

  • ½ C. Applesauce
  • 3/4 C. Cooked, mashed butternut squash
  • 1 C. Cooked quinoa (about ½ cup dry)
  • 2  1/4 cups Gluten Free oats
  • ½ C. Almond milk
  • ¼ C. Honey
  • 1 tsp. Vanilla extract
  • 1 tsp. Cinnamon
  • 1 C. Granny Smith Apple, peeled and chopped

butternut muffins mix

Instructions

  1. Preheat oven to 375 degrees. Line a muffin tin with muffin liners and set aside.
  2. Cook the quinoa, according to package directions.
  3. Mix the applesauce, mashed butternut squash, almond milk, honey and vanilla in a bowl.
  4. Add in dry ingredients (quinoa, oats, cinnamon). Stir the ingredients together until fully combined.
  5. Peel, core and chop up an apple. Mix the apple chunks into the bowl.
  6. Fill each of the muffin cups to the top.
  7. Bake for 20-25 minutes.
  8. Let cool for 5 minutes on wire cookie rack and enjoy!

Notes

These muffins are’t like traditional muffins, they aren’t going to rise, so fill these up to the top!

butternut muffins

 

Products used in this recipe:

           

References:

  1. Don’t forget about winter squash, Kyle Shadix, MS, RD, Today’s Dietitian
, Vol. 11 No. 11 P. 72, November 2009 Issue, accessed 21 October 2014.
  2. Low potassium linked to high blood pressure, American Society of Nephrology, release date November 2008, accessed 20 December 2013.
  3. Increasing dietary potassium – find out why most people need to consume more of this mineral, Linda Antinoro RD, JD, LDN, Today’s Dietitian, Vol. 14 No. 12 P. 50, accessed 13 February 2014.
  4. Inverse associations between serum concentrations of zeaxanthin and other carotenoids and colorectal neoplasm in Japanese, Okuyama Y, Ozasa K, Oki K, Nishino H, Fujimoto S, Watanabe Y, Int J Clin Oncol, 5 Feb 2013, accessed 13 December 2013.
  5. Plasma and dietary carotenoids, and the risk of prostate cancer: a nested case-control study, Wu K, Erdman JW Jr, Schwartz SJ, Platz EA, Leitzmann M, Clinton SK, DeGroff V, Willett WC, Giovannucci, E. Cancer Epidemiol Biomarkers Prev, 2004 Feb;13(2):260-9, accessed 13
Elisha McFarland
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My Health Maven offers information on a wholistic approach to healthy lifestyle choices.